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Are Powdered Greens Good for You?

Of all the dietary supplements on the market, arguably the most popular is powdered greens. Manufacturers who produce and sell high-quality green powders fill them with dried fruits and vegetables, and many people find that these powdered greens are ideal supplements for their diets. In particular, the greens powders help them reach the recommended intake of vitamins and minerals.

Those aforementioned manufacturers create each brand of powdered greens a bit differently from one another, but the product generally includes leafy greens, grasses, fruits, probiotics, and nutritional extracts. And while that's undoubtedly a healthy combination, it's important not to overdo it with this—or any—supplement.

fresh spinach leaves spread around a spoon of green powder supplement

Food is always the best way to boost your nutrient intake. One reason is that green powder is typically low in fiber, clocking in at about 1-2 grams per serving. Adult women, for example, need about 25 grams of fiber per day, while adult men need about 38 grams. Fiber is important for many reasons, including how it slows the rate of sugar absorption into your bloodstream and keeps your intestines moving.

Green powder is a healthy supplement, but how do you know if the one you’re choosing is healthy? And, how does the powder stack up to a steady vegetable intake as well as leafy greens, legumes, beans, and other sources of fiber? Let’s take a deeper look.

Are Powdered Greens Healthy?

Superfood powders, including powdered greens, are healthy, generally. The reason for that caveat is that the ingredients in green supplements vary depending on the manufacturer. Anyone who creates these green powders can use dozens of different ingredients in their product. Some of the most common ingredients are notably very healthy, and they include spinach, seaweed, wheat grass, blueberries, grapes, nuts, sweet potatoes, orange vegetables, and raspberries. 

The best way to choose a high-quality green powder is to look at the product's label, which should provide a full explanation of its exact ingredients. If it doesn’t or if something seems off in any way, you can always double-check the manufacturer's website and ask questions about the powder. Also, talk to your health care provider when choosing one of these (or any) supplements, as they should help you know if it’s the best choice for you.

actual ingredients label on Brightcore's Sweet Wheat, 100% raw wheat grass juice powder

The Problem With Some Green Powder Supplements

woman in white shirt holding a handful of sugar cubes and giving a thumbs down with her other hand

The reason it's vital always to choose high-quality green powders is that some producers add extra ingredients that you may not want to ingest. For example, one analysis of green powders found almost one-third (4 out of 13) contained heavy metals and other contaminants.

It’s important to know that the U.S. Food and Drug Administration (FDA) does not regulate dietary supplements as it does prescription and over-the-counter medications. Although the FDA takes action when supplements are adulterated or misbranded, nutritional supplements producers generally serve as their own watchdogs.

Can a Greens Powder Help You Lose Weight?

woman measuring her waist after improving her diet with a green powder supplement, vegetables on cutting board at front of photo

A greens powder may help you lose weight. Most of these supplements are low in calories, and you can mix them with water to enjoy their benefits. Remember, though, if you combine the green powder with any other beverage, they will add to the total calories you ingest.

If you do want to use green powders for weight loss, consider using one as a meal replacement. Studies show that they may also contain polyphenols and other nutrients that are high in antioxidants and also serve as anti-inflammatories.

Some of those nutrients include vitamin A and vitamin C, both of which are part of the nutritional elements that strengthen the immune system. Plus, you may find probiotics in high-quality green powders, which help to fortify the immune system and may help boost digestive health.

Losing weight isn't only about food intake. While there's no scientific evidence to support it, some people who work green powder into their daily food plans find they have increased energy levels. And studies have shown green tea extracts—specifically, those with caffeine and green tea extract—do boost energy. That could potentially help you feel more motivated to exercise more frequently.

woman exercising at the beach with a big smile on her face, high knees

Fresh Fruits and Vegetables vs Green Powders for Weight Loss

Green powders aren't the only diet addition that may help you lose weight, because an increased fruit and vegetable intake can also support your health goals. Plus, as mentioned above, the fiber content in fruits and vegetables plays an essential role in your body.

But that doesn't mean you should fill your diet with these items. Although most people tend to gravitate toward "junk foods," some medical professionals note that it is indeed possible to overdo seemingly healthy foods.

apples, bananas and donuts pictured behind stacks of sugar cubes

In fact, some people struggle with weight loss because they overeat such things as fruit. Even though fruits and vegetables are generally healthy, they can cause weight gain if you consistently indulge. Another reason for weight gain is that many people pair otherwise healthy products with those heavy in calories and fats, like sauces, cheeses, butter, and chocolate.

The bottom line is to simply avoid overindulging, whether it’s in green powders, produce, or something else. Also, remember that "diet," "low-fat," and "fat-free" aren't free from calories and may often have potentially harmful sugar substitutes and other chemical ingredients.

The Other Health Benefits of Green Powders 

There are no definitive studies that prove the health benefits of green powders, but there are promising initial studies. One such research study shows that ingredients in green powders may contribute to the prevention of cancer and other chronic diseases.

Other studies claim that green powders can detoxify your body. Scientists note that the dietary acid produced when you eat a typical diet can cause chronic diseases. But by boosting the alkaline reserves, you may allow your body to rid itself of toxins, pollutants, and even pesticides.

aerial view of a bowl of green powder next to fresh wheat grass clippings
white bowl of green powder next to a bundle of wheat grass

High-quality green powders are generally also filled with nutrients packed with vitamin K. Scientific studies show that vitamin K supports the body with blood clotting and building healthy bone tissue. It may also help with eye health while fighting off dementia from aging. It's found throughout the body, breaks down quickly, and is excreted in waste, which means it's difficult for vitamin K levels to reach dangerous levels.

Are There Any Downsides to Green Powders?

As mentioned earlier, green powders are generally safe, but they can have adverse interactions with medications you may be taking. Those who are pregnant, breastfeeding, and under age 18 should not use green powder, or other dietary supplements, without talking to their doctors. Also, if you have any wheat or green tea extract allergies, you should exercise caution before consuming any of these products.

How to Choose a High-Quality Green Powder for You

We've told you why it's crucial to choose high-quality powdered greens, but it’s not always as simple as it seems, especially with the number of greens powders on the market. That's one reason it's a good idea to check with your doctor before starting to take any supplement, and to thoroughly research the manufacturer.

You never need to wonder about the quality of Brightcore's Sweet Wheat®. Ours is created from organic wheat grass grown outdoors in ancient volcanic, mineral-rich soil. Whether you choose to buy it in capsule or powder form, you'll never find that we never include fillers, soy, artificial ingredients, or binders. Instead, this greens powder is packed with phytonutrients, chlorophyll, enzymes, and antioxidants to deliver you the support you’re looking for, including boosted energy levels and reduced fatigue.

Brightcore's Sweet Wheat, certified organic wheat grass juice powder, also available in capsule form

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